Shows
Bikini Body: Fitness and Nutrition Meet RealityMachines Vs. Free Weights and The Ease of Staying In ShapeAllegra and Dalton list the pros and cons of machines and the alternative benefits of free weights. Allegra mentions several reasons why she prefers free weights for herself and her clients including increased focus on balance and affordability in terms of at-home training. Dalton prefers a mix of both and explains which machines he finds the most efficient.Next the hosts discuss why "staying in shape is easier than getting into shape" and why this is a beneficial mindset to have when working towards our fitness goals. Allegra explains why the journey of "getting in shape" can...
2025-02-1234 min
Bikini Body: Fitness and Nutrition Meet RealitySuccessful Trainer Tips & Eating More To Look SlimmerAllegra Paris discusses all the ways to have a successful personal training business in 2025 from client acquisition styles to social media. She shares what she's had success with and what she would have avoided.Dalton and Allegra then discuss a question they've been getting a lot, "can eating more make you look leaner?" Allegra goes into detail explaining what this actually means and why the answer isn't so black and white. Dalton shares how he felt after upping his protein and weight training properly. Allegra explains why a caloric deficit still has its benefits.Follow...
2025-02-0630 min
Bikini Body: Fitness and Nutrition Meet RealityHow to Actually Start Seeing Results and Navigating Weekend EatingHosts Allegra and Dalton discuss exactly where to begin when it comes to losing weight and changing your physique. Allegra mentions how a lot of her new clients have shared that they typically go towards extremes like eating too little or cutting foods that are essential for their diet when they try to lose weight. Allegra explains that not only is this unhealthy but it also is not sustainable and will never lead to longterm success.Allegra then lists the healthy changes she has her clients make so that they are seeing results while staying full and...
2025-01-1628 min
Bikini Body: Fitness and Nutrition Meet RealityHow Working Out Affects The Brain & CreatineHosts Allegra and Dalton discuss the relationship between working out and overall brain health. Allegra goes deep into explaining endorphins and why they make us feel so good. She shares how she uses working out, running in particular, to reset her hormones and mental state. Dalton and Allegra talk about times when they were dealing with anxiety and how specific workouts helped them get through it.Next, the hosts discuss creatine and how it has affected them both personally. Dalton talks about what happened when he was taking too much and how he's found a...
2025-01-0826 min
Bikini Body: Fitness and Nutrition Meet RealityHow To Avoid Getting "Bulky" & Seeing Results FastDalton and Allegra address the questions they get asked most often like how to avoid getting "bulky" when lifting, what is the difference between toning and bulking, and how to "see results fast." Allegra gets super honest about these topics and also explains how important proper nutrition is and how diet impacts muscle growth. Dalton and Allegra discuss why their toning days and strength training days are so different.Lastly, Allegra explains how she trains clients who need to see results fast and what exactly their workout routines and diets look like. Follow...
2025-01-0327 min
The Brain & Body Podcast with Allegra FoxlieHow Trauma shows up on Brain SPECT Scans, with Dr Hector RodriguezIn this episode, Allegra Foxlie, a trauma-informed bodyworker, speaks with Dr. Hector Rodriguez, a psychiatrist based in Miami who specializes in analyzing SPECT scans to understand the unique brain patterns associated with trauma and mental health conditions. Dr. Rodriguez, who previously worked as a fashion photographer, discusses his journey into psychiatry and his current work with Dr. Daniel Amen, a pioneer in brain health and imaging.The conversation covers several key areas:1. Dr. Rodriguez's career transition from fashion photography to psychiatry.2. The importance of viewing mental health through the lens of brain health ra...
2024-12-2858 min
Bikini Body: Fitness and Nutrition Meet RealityMind-Muscle Connection & Effects of Working Out on Mental HealthHosts Allegra and Dalton discuss mind-muscle connection and how it's important not only to see results but also to further deepen our connection with ourselves.Allegra lists ways to create this connection including activation exercises and what to wear when training. She also explains why this is essential for feeling the glutes instead of the quads when squatting.Dalton and Allegra then chat about endorphins and how working out has changed their lives from a mental health perspective. Allegra talks about how she uses running and cardio to reset her hormones and nervous system. Dalton...
2024-12-2427 min
The Brain & Body Podcast with Allegra FoxlieWhat Makes Men Want to Live?: Mark Walsh's, powerful approach to helping men thrive.Allegra, a trauma-informed bodyworker, hosts Mark Walsh, a pioneer in embodiment and trauma recovery, on her podcast. They discuss the alarming suicide rates among men under 40 in the UK, and Mark's innovative approaches to addressing this issue. Mark shares his experiences, including his work in war zones and his development of the "Feral Philosophy" to help young men with their mental and physical health.Mark's latest Book:The Top 12 Embodiment Coaching Techniques eBookMark's company: www.embodimentunlimited.comMark's "Feral Philosophy":https://www.youtube.com/@FeralPhilosophy_mwMark's...
2024-12-0349 min
Bikini Body: Fitness and Nutrition Meet RealityKeeping Up With Fitness Goals On Vacation & Drinking AlcoholAllegra and Dalton return to the pod after a year break, discussing life updates, new career goals, and how they kept up with their health & fitness over the summer and on vacation.They explain the best ways to workout and stay on top of your goals while still enjoying a vacation without limiting your favorite foods. Allegra and Dalton also discuss the most strategic ways to drink without overloading calories or wrecking progress.Allegra mentions what happens to your metabolism while drinking alcohol and explains the best foods to eat before, during, and after a...
2024-11-2024 min
The Brain & Body Podcast with Allegra FoxlieNavigating Bipolar Disorder with Briony Davies: Insights, Complexities, Challenges, and SupportIn this episode, Allegra, a trauma-informed bodyworker, speaks with Briony Davies, a passionate mental health advocate who has lived with bipolar disorder since 2013. Briony, who transformed her personal experiences into a source of strength and empowerment, discusses the complexities of bipolar disorder, including its different types, the challenges in getting an accurate diagnosis, and the disorder's intersection with neurodivergence and trauma. The conversation covers the impact of bipolar disorder on relationships, the importance of support systems, the effects of substance misuse, and the significant role of sleep and perimenopause. Briony candidly shares her personal journey, highli...
2024-11-031h 42
The Brain & Body Podcast with Allegra FoxlieUnderstanding Narcissism: Episode 01This is Part 1 of Understanding Narcissism between Allegra Foxlie, a trauma-informed bodyworker, and Elizabeth Shaw, the author of "A Narcissist Handbook" and many other books on narcissism, to discuss the impacts of emotional abuse and narcissistic behaviour on mental and physical well-being.This is a must for anyone who believes they or their friends are being abused.Elizabeth Shaw explains the nature of Narcissistic Personality Disorder and differentiates it from general narcissistic traits, emphasizing that most abusers exhibit narcissistic behaviors due to their lack of empathy and exploitative tendencies.The discussion explores the...
2024-10-1159 min
The Brain & Body Podcast with Allegra FoxlieUnlocking ADHD: Insights from Dr. Rachel V. Gow on Nutrition and NeurodevelopmentExploring ADHD, Nutrition, and Neurodevelopment: An Interview with Dr. Rachel V. GowIn this episode, Dr. Rachel V. Gow, a distinguished neuroscientist and neuropsychologist and the author of the highly acclaimed book “Smart Foods for ADHD and Brain Health", discusses her extensive research and personal journey focusing on the impact of nutrition on brain development and behaviour. Dr. Gow shares her experiences as a mother to a child with ADHD, her groundbreaking work on how diet influences cognitive function, and her advocacy for better public health understanding. She explains the challenges she faced within the ed...
2024-08-261h 12
Everyday BubblyLet's Not Panic: Allegra's tips for managing anxietyIn today's short but sweet solo episode, we're diving deep into a taboo topic not often covered: ANXIETY!! Did you know that an estimated 31.1% of U.S. adults experience any anxiety disorder at some time in their lives? Whether you've suffered from anxiety or know someone that does, it can feel like the light at the end of the tunnel is unattainable when the anxiety monster rears it's head. But fear not! We're here to share from personal experience that help & healing are just a few tips & tooks away.
Join Allegra as she shares he...
2024-08-0216 min
The Brain & Body Podcast with Allegra FoxlieTrauma and the female body: Episode 1 with Victoria Hardy, on behalf of Pause LiveIn this episode, trauma-informed body worker Allegra and Victoria Hardy, known as Ginge Unhinged, explore the intricate links between trauma, chronic pain conditions like endometriosis and adenomyosis, and menopause. Allegra shares perspectives from her book 'HTR: Hormone Tension Release' and emphasizes the impact of adverse childhood experiences on women's health. Victoria recounts her personal journey with surgical menopause, discussing early medical interventions, chronic pain and her book "My Menopause, My Journal, My Rules". Their conversation underscores the importance of education and understanding how trauma influences health, advocating for holistic and alternative therapies. The epi...
2024-07-221h 32Everyday BubblyBubbly Beauty Breakdown: Skincare, Makeup & Our Must-Haves (SPF? Taylor, Where You At?) ✨Hey Bubblers! Get ready for a beauty bonanza! In this episode, Taylor and Allegra are spilling the tea on all things beauty – skincare, body care, and makeup! We're sharing our favorite products, handy hacks, and the essentials we can't live without (spoiler alert: Allegra might give Taylor a little nudge about incorporating sunscreen into her routine).
But wait, there's more! We'll also be talking about how our skincare routines differ based on our skin types (because a one-size-fits-all approach just doesn't work!).
Join us as we chat about:
Our ride-or-die skincare products (cleansers, mo...
2024-07-1133 minEveryday BubblyWine Country: Everything You Need to Know to Plan A Trip To Napa ValleyCheers Bubblers to another fun solo episode! On today's podcast, Allegra hosts by herself but don't worry - Taylor & Allegra will be back together next week! After galavanting around California earlier this month, Allegra is back to share all the tips, tricks and recommendations she's acquired over the years for anyone interested in planning a trip to Napa Valley 🍷
Whether you're a first-time visitor or a seasoned wine enthusiast, this episode is packed with practical advice and some of Allegra's personal recommendations on how to make the most of a Napa adventure. From travel log...
2024-05-3043 min
The Brain & Body Podcast with Allegra FoxlieA Deep Dive into PMDD: Episode 1 with Dr Ghazala Aziz ScottIn this podcast episode, Allegra, a trauma-informed bodyworker, discusses the connections between trauma, the nervous system, and various disorders including PTSD and PMDD. She and Dr. Ghazala Azizi-Scott, Clinical Director at the Marion Gluck Clinic, delve into the complexities of Premenstrual Dysphoric Disorder (PMDD) including its symptoms, diagnosis, and treatment approaches. They highlight the importance of addressing underlying causes, such as hormone imbalances and trauma, through integrative and functional medicine. The conversation provides insights into the roles of cortisol, GABA receptors, and genetic factors in PMDD, while also emphasizing the significance of personalized treatments and lifestyle modifications.00:00...
2024-05-2849 minEveryday BubblyHow becoming a diabetic dog mom changed my lifeEveryday Bubbly is back with another ~solo~ episode this week, this time with Allegra! Allegra hosts from beautiful wine country (our favorite Napa tips & tricks will be coming soon!) and shares a topic that may be a little outside of the normal EDB discussion... but is one extremely near and dear to her heart. In this week's episode, she shares her heartfelt journey of becoming a diabetic dog mom when Kerby was diagnosed over a year ago.
Through candid insights and personal anecdotes, AB sheds light on the challenges, adjustments, and unexpected joys that have marked this major life change...
2024-05-0525 min
The Brain & Body Podcast with Allegra FoxlieBirth Trauma- with Richmond Heath | Executive Director of Trauma Release, AustraliaThis podcast episode brings together insights on how Tension and Trauma Releasing Exercises (TRE) can address birth trauma, facilitate emotional and physical healing, and potentially improve childbirth experiences. Host Allegra, is a trauma-informed body worker, and her guest Richmond Heath, Head of TRE Australia, discuss the broad impacts of birth trauma on babies, parents, and healthcare professionals, highlighting both physiological and behavioral consequences. The conversation explores Richmond’s journey with TRE, its foundational role in healing trauma through neurogenic exercises, and the importance of a body-focused approach to therapy over traditional psychological methods. The episode emphasizes TRE’s capability to t...
2024-04-281h 40
Bikini Body: Fitness and Nutrition Meet RealityWhat Workout Types are Necessary for Weight LossMany people stick to one or two workout types such as pilates or weight training hoping to see the results they’re looking for. For beginners, it can feel very overwhelming trying to decide what type of workout to do and when. Hosts Allegra and Dalton explain how you don’t need to do all types to see results, however, you must include a range that involves cardio and strength training to build lean muscle and burn calories efficiently. Muscle build is imperative when trying to build a shape or even for general weight loss. Allegra discusses why weight trai...
2024-04-0432 min
Bikini Body: Fitness and Nutrition Meet RealityLosing Weight From a Mathematical Perspective and MacronutrientsFor someone just beginning their weight loss journey, it can feel extremely overwhelming trying to sift through the mass amounts of information (and misinformation) on the internet. Host Allegra Paris likes to take a mathematical approach rather than a subjective one, to help make sense of what it takes to lose body fat. Allegra explains how you must expend more calories in a day than you consume in order to be in a deficit and see results. Allegra and Dalton explain how they figured out their own macronutrient ratios needed to lose body fat. They also review macronutrients, what...
2024-03-2731 min
Bikini Body: Fitness and Nutrition Meet RealityHealing Your Gut and Workouts For BeginnersAllegra answers a question she got on Instagram concerning colostrum powder. She explains what it is and her overall take on it. Allegra and Dalton then discuss ways they’ve healed their gut issues on their own including food pairing and elimination of certain foods for specific time periods. Next, Allegra explains why she doesn’t suggest modifying exercises as a beginner, but instead, using lighter weights and/or slowing the workout tempo down. Dalton mentions what he did when he first started working out and how it helped him become advanced.Topics Discussed:-What is c...
2024-03-2222 min
Bikini Body: Fitness and Nutrition Meet RealityThe Truth About Fasted Workouts and Quick Fixes for Back PainWhen discussing weight loss techniques, many people believe doing their workouts fasted, or on an empty stomach, will lead to more efficient results. Hosts Allegra and Dalton break down the pros and cons of working out fasted. Allegra explains how this concept won’t make or break your fitness results and the truth around whether or not your workout would even be considered fasted. Next Dalton and Allegra explain why you might be feeling lower back pain while squatting and how to immediately relieve it. They also list ways to prevent pain prior to working out. Lastly, they explain se...
2024-02-2820 min
The Brain & Body Podcast with Allegra FoxlieExploring the intricate dynamics: How physiology and psychology shape the interconnectedness of brain, body, and self.In this episode, I’m going to give you an overview touching upon physiology, some sex-based cognitive differences between the male and female brains, and how our genes and our environment play a fundamental role in developing our neurobiology, brain function, emotions, personality, perception, beliefs and behaviour. I talk about how beliefs, perception and what we think, have the power to change our physiology, affecting our physical health for better or worse. I detail the brain’s various protective outputs and how these affect our physical and emotional health. Support the showBuy Allegra...
2024-02-181h 14Everyday BubblyBirthday Cake & Pura Vida: Allegra Turns 33 in Costa RicaAnother year older, another glass (or two!) of bubbly raised, and this time, Taylor and Allegra are taking you on a birthday adventure you won't forget. Buckle up, because we're celebrating Allegra's 33rd trip around the sun in style... Costa Rican style, that is!
First things first, let's dissect the wisdom (and maybe a few regrets?) Allegra gleaned from her previous year. What are the lessons learned, the goals achieved, and the questionable decisions made that deserve a toast?
Then, get ready for a plot twist worthy of a telenovela: Allegra jetted off to Costa...
2024-02-0856 min
Bikini Body: Fitness and Nutrition Meet RealityWhy The Scale Isn’t Going Down But You’re Losing WeightThe typical goal of someone looking to lose weight is to see the number on the scale go down. Hosts Allegra and Dalton explain why the scale isn’t efficient and doesn’t accurately represent body fat and muscle weight. Allegra lists several reasons why and how the body will positively change without the number on the scale necessarily changing. Allegra also explains alternative options for measuring progress including circumference measurements and before-and-after photos. Dalton discusses how he stays consistent with his workouts and why this benefits his daily mood and fitness progress.Topics Disc...
2024-02-0824 minThe Brain & Body Podcast with Allegra FoxlieIntroduction to The Brain & Body Podcast with Allegra FoxlieThis episode details what you can expect to hear in future episodes of this podcast.Essentially, this podcast will feature leading experts, and authors from different healing domains, as well as friends, clients and people who suffer from the specific condition we’re discussing. We will talk about the interconnection between biology, psychology and socioenvironmental factors that can and do impact the brain and body. We’re going to delve deep into a topic. Using post-traumatic stress disorder (PTSD) as an example – this is a huge subject, so will involve multiple episodes covering all aspects related t...
2024-02-0704 minEveryday BubblyRise & Unwind: Creating the perfect daily routinesWelcome back Bubblers to another episode of Everyday Bubbly 🥂
Taylor and Allegra are back in action after a slight bout of sickness (thanks Disney World!) and start the episode sharing how they got back to feeling better and cheersing to king cake season… which leads into a comical spiral that somehow ends with immaculate conception and giving birth at six flags (you'll have to listen in to hear how we get from point A to point B).
The pair then dive into discussing their thoughts on keeping routines, what their must-dos are for their mornings and e...
2024-02-0158 min
Bikini Body: Fitness and Nutrition Meet RealityHow to Reach Your Weight Loss Goal in 2024It’s common to have health and fitness goals for the new year, but building a plan to guarantee results can be challenging. Host Allegra Paris lists three very specific rules to follow in order to lose weight and keep it off while still enjoying your life. She explains each rule in detail and why, if you follow them, you will see massive changes in your body and in your ability to be disciplined and consistent. Next, Allegra and Dalton explain how to add fats into your diet without eating too many calories. Allegra also discusses why eating ‘healthy fats...
2024-01-3116 min
Bikini Body: Fitness and Nutrition Meet RealityWhat Stress Might Really be Doing To Your Weight Loss JourneyWe know that working out and eating right are what it takes to lose weight, but what we don’t realize is stress plays a very large role in our health & fitness journey as well. Hosts Allegra and Dalton discuss the effect of stress on the body including imbalanced hormones, gastrointestinal issues, reduced bone density, and even a slowed metabolism. Allegra discusses losing her dad in 2017 and how stress took a toll on her body. Dalton and Allegra then list out the tools they use to self regulate and manage stress. Lastly, the hosts answer ‘Questions From You’ including the im...
2024-01-2426 min
Bikini Body: Fitness and Nutrition Meet RealityAre Rest Days Necessary & Lifting for LongevityYou’ve probably heard the term “rest day” when discussing workouts… but what does it really mean? Hosts Allegra and Dalton explain what rest days are and what they actually should look like. Allegra has an interesting take on rest days and explains that it is imperative to still get some kind of movement in. Allegra and Dalton then talk about why they like weight training and how it’s benefitted their bodies. Allegra mentions the key reasons why lifting is essential for longevity including increased bone density, keeping cholesterol down, and preventing cognitive decline.Topics Discussed:-What...
2024-01-1023 min
Bikini Body: Fitness and Nutrition Meet RealityWhy Carbs are Good & Holiday WorkoutsThe holidays are a time of traveling and eating- but they don’t have to mean losing your fitness progress. Hosts Dalton and Allegra share what they do around the holidays to still prioritize their goals and stay on track. Allegra mentions traveling with booty bands and downloading a fitness app (Allegra has an app with easy-to-follow workouts called Bikini Body App) or a YouTube workout. Dalton and Allegra also explain what exactly carbs are and why they are so important for not only building muscle but also our weight loss journeys.Topics Discussed:-Ways to...
2023-12-2726 min
Bikini Body: Fitness and Nutrition Meet RealityHow Often to Exercise, Hormones & Questions From YouSome of the most common questions Allegra gets as a personal trainer are how often to exercise, how much cardio is too much, when to weight train, and what types of workouts are best for weight loss. Hosts Allegra and Dalton discuss how to create a weekly workout plan that works for each individual, specifically where to start, what types of workouts to choose, and why it’s so important to stay consistent. Dalton shares why it’s also important to actually enjoy the routine you build… or you won’t stick to it. Allegra explains the relationship between hormones...
2023-12-1320 min
Bikini Body: Fitness and Nutrition Meet RealityThe Truth About Taking Vitamins & Questions From YouIn today’s world, many people supplement things like Magnesium, Vitamin C, Iron, etc. You may have also heard of people taking things like biotin or collagen to help their hair, skin, and nails. But, have you ever wondered if this actually works? Or if the body is even capable of absorbing half of these supplements? Hosts Allegra and Dalton dive into what supplements they think are beneficial and which ones they consider to be a scam based on both science and the opinion of Allegra’s doctor. Allegra also shares the negative side effect that occurred when she acci...
2023-12-0625 min
Bikini Body: Fitness and Nutrition Meet RealityHow To Eat Grandma’s Cookies & Still Look SnatchedThe holidays are a wonderful time of year but they can sometimes be filled with stress and anxiety around food, especially if you are on a weight loss journey. Podcast hosts Allegra Paris and Dalton Evans discuss how to “have your cake and eat it too” when it comes to being able to enjoy meals and desserts with your family while not losing your progress. They explain how to prepare leading up to the holidays and also what to do the day of. They mention how still prioritizing a workout will give you extra room to treat yourself while helpi...
2023-11-2922 minEveryday BubblyCreating time for yourself during busy seasons of life and Austin food & wine festival recapGet ready for a candid and unscripted conversation like no other on "Everyday Bubbly"! Your hosts, Taylor and Allegra, are back with a cozy chat about the recent Austin Food and Wine Festival, Allegra's Napa adventures, and the art of self-care and setting boundaries during life's whirlwind moments. ☕🍷💆♀
In this episode, we're sharing all our our favorite tastes, sips, and unforgettable moments from the Austin Food and Wine Festival.
Next, we pop over to the picturesque vineyards of Napa to talk about Allegra's recent work travels before diving into the big topic we wanted to discuss this w...
2023-11-0955 min
Your Confident SelfHow to Defuse Critical Thoughts with Worst-Case ScenariosIn this episode of "Your Confident Self," we explore how to defuse critical thoughts by embracing the worst-case scenario. Host Allegra M. Sinclair shares insightful strategies to help you conquer your inner critic and harness the power of adversity to propel yourself forward.Unleashing the Power of the Worst-Case ScenarioAllegra delves into the concept of the worst-case scenario as an exaggerated belief about the outcome of a situation, often exacerbating our fears and uncertainties.She highlights the tendency of our minds to gravitate towards catastrophic possibilities, leading to undue stress and anxiety, and how most...
2023-11-0805 minYour Confident SelfHow to Be Your Own Biggest FanImagine your inner critic as a little gremlin who loves to throw mud at you when you least expect it. This gremlin knows all your weak spots and can really make a mess. But what if you could turn the tables and become your own biggest fan? It's like having a trusty umbrella to shield yourself from the mud. Instead of letting the gremlin's words stick, you start using a colorful umbrella to catch the mud and turn it into something beautiful, like a piece of art. You become your own artist, transforming the negativity into positive affirmations and...
2023-11-0606 minYour Confident Self3 Awesome Tips to Take Control of Your ThoughtsIn this episode, Allegra M. Sinclair shares invaluable insights aimed at equipping you with the tools to combat negative self-talk and foster self-assurance in every aspect of your life. Through a conversation packed with actionable advice, you will gain the inspiration and guidance needed to transform your self-doubt into unwavering confidence. Let's dive into Allegra's 3 amazing tips to take control of your thoughts and unleash your full potential.Imagine your inner critic as a pesky fly buzzing around your head, constantly trying to land and whisper negative thoughts in your ear. The first tip, "call a lie...
2023-11-0505 minYour Confident SelfDive Deep into Your Mind: The Magic of Journaling for a Brighter YouIn this episode of Your Confident Self, host Allegra M. Sinclair explores the transformative power of journaling for increased self-awareness and self-improvement. Join Allegra as she uncovers how journaling can help high-achieving career women build confidence and ultimately achieve success and fulfillment.Don't miss out on this episode of Your Confident Self, where journaling becomes the key to unlocking your full potential and building confidence in every area of your life.In today's episode, Allegra introduces journaling as a secret weapon for developing self-awareness. She highlights the importance of understanding our thoughts and emotions to...
2023-11-0408 minYour Confident Self4 Brazen Ways to Recognize Your Inner CriticIn today's episode of "Your Confident Self," host Allegra M. Sinclair delves into 4 brazen ways to recognize your inner critic. If you're a high-achieving career woman seeking greater success and fulfillment, it's essential to identify and silence that critical voice within. In this episode, Allegra provides practical strategies to empower women on their journey to build confidence and unlock their full potential.In this episode you'll learn:How recognizing your inner critic leads to greater self-awarenessTechniques to interrupt repetitive negative thoughts and reframe them positivelyThe importance of distinguishing between constructive criticism and the voice of the...
2023-11-0207 min
Bikini Body: Fitness and Nutrition Meet RealityDifferent Body Types & Workouts Before a Night Out [Solo Episode]Have you ever wondered if your workout routine is truly aligned with your body type? Podcast host Allegra Paris dispels common misconceptions surrounding workouts tailored for various body types. She demystifies the notion of achieving a "stocky" appearance for shorter individuals and emphasizes the crucial role of maintaining proportionate fitness. She also discusses the concept of flexible eating and what this has to do with macronutrients (quantity of carbs, protein, and fat). She continues to emphasize the importance of finding your own macronutrient ratio based on factors like activity level, age, and height. She shares her strategy for balancing...
2023-10-1819 min
Bikini Body: Fitness and Nutrition Meet RealityAllegra’s Journey Through Fitness & Modeling [Solo Episode]Podcast host Allegra Paris takes the reins in her first solo episode to share a bit about her credentials, her journey into fitness, and her experiences in the world of modeling. Allegra provides insights into her diverse skill set and experiences from her early days discovering a passion for group fitness and earning certifications in various aspects of fitness, including stretch therapy and nutrition coaching. She also shares how social media has changed her business, specifically the intriguing world of TikTok. Allegra mentions a viral video that stirred both positive and negative reactions, and why. She also discusses how...
2023-10-0417 minEveryday Bubblyour pet peeves, icks, and red flagsCheers to another episode of Everyday Bubbly! This week, Allegra and Taylor talk about all the things that give us the ick, from wearings socks with sandals to flossing in public and beyond. Turns out a bunch of things that Taylor does gives Allegra the ick, but you'll have to listen to find out what they are! We also talk about whether malls are dead for good, the struggle of trying to get tickets for Taylor Swift's new tour dates, and whether or not Allie is unreasonable for wanting all her towels to match. As always, we share what...
2023-08-1754 minYour Confident SelfPrioritizing Yourself: The Power of Saying NoIn this episode of "Your Confident Self" hosted by Allegra M. Sinclair, the focus is on mastering the art of prioritizing yourself. High-achieving career women often struggle with saying no and prioritizing their own needs. However, in this thought-provoking episode, Allegra explores why prioritizing yourself is necessary and how confidently saying no can be a game changer. From activating the boss mode button in your life to creating space for what truly matters, this episode will inspire and empower you to prioritize yourself and build confidence.Are you tired of constantly saying yes to everything and feeling...
2023-08-1015 minYour Confident SelfEmpowering Women To Use Their Voice to Be More ConfidentWelcome to "Your Confident Self," the podcast that empowers high-achieving career women to unlock their full potential and lead successful, fulfilling lives. In this episode, host Allegra M. Sinclair is joined by special guest Mary Chan, a podcast strategist, voice coach, and voice over artist. Together, they dive into the topic of empowering women to use their voice to build confidence. Are you a high-achieving career woman who wants to be more successful and fulfilled? Have you ever felt like your voice is holding you back from reaching your full potential? In this thought-provoking episode, Allegra and...
2023-08-0355 minYour Confident SelfChoosing Change: How to Embrace a New Path to Career SuccessIn this thought-provoking episode of "Your Confident Self," host Allegra M. Sinclair welcomes guest Karin Freeland, a former corporate workaholic turned author, speaker, and certified life reinvention coach. Together, they explore the challenges faced by high-achieving career women and share practical strategies for building confidence, finding fulfillment, and embracing new possibilities. Join Allegra and Karin as they delve into Karin's personal journey, the power of mindset shifts, and the importance of taking action to create a life that aligns with your dreams and values.In this Episode:Are you a high-achieving career woman who yearns for...
2023-07-1347 min
Bikini Body: Fitness and Nutrition Meet RealityDiscussing Diet Fads, Hacks & Training for LongevityThere are so many diet hacks out there today – teas, weight loss pills, intermittent fasting, keto – just to name a few. These can be shortcuts to losing weight, but some might not be in your best interest. Hosts Allegra Paris and Dalton Evans share their experiences with these weight loss hacks and set the facts straight regarding which ones might be harmful and which might be helpful. They also discuss how training for aesthetics is different than training for functionality and longevity. Allegra stresses the importance of conditioning and recovery.Topics Discussed: -Diet teas have laxat...
2023-07-0521 min
Bikini Body: Fitness and Nutrition Meet RealityHow to Stay Motivated & Questions From YouSummer is here - and if that’s not enough motivation on its own to stay fit, then this podcast is for you. Hosts Allegra Paris and Dalton Evans share their top tips for staying on track like scheduling a future event you must meet your goals by or throwing away your scale and focusing on progress photos.Overcoming that first hump to achieve your goal is always the hardest, but once you see results, you’ll be more motivated to continue. Allegra and Dalton also answer questions that they received on Instagram such as how to keep your legs...
2023-06-2821 min
PeregrineWelcome to YouMap® with Allegra!The name may have changed but the spirit and host remain the same! After years of being The Niching Compass, we've got a new name, refreshed cover art, and a ton of new ideas to share.Listen in for a quick hello and update and be sure to subscribe -- new episodes coming soon.To learn more about Allegra visit www.youmapwithallegra.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note...
2023-06-2103 min
Bikini Body: Fitness and Nutrition Meet RealitySpecific Foods for Weight Loss & Bulking vs. ToningIt may come as a surprise to hear that there is a difference between eating healthy and eating to lose weight. When it comes to successfully losing body fat, your focus should be on your macronutrients and how many grams of carbs, protein, and fat you’re eating to be in a caloric deficit. Hosts Allegra Paris and Dalton Evans identify some of their go-to food types and brands for weight loss and also maintenance including low-carb wraps, low-fat salad dressings, and high fiber carbs. They also address a question Allegra got on Instagram, “why some women have 'bulky legs...
2023-06-2123 min
Bikini Body: Fitness and Nutrition Meet RealityYour Fat Macro, Lean Legs & a Built BootyLet’s talk about fat. Fat is one of your macronutrients and should be the smallest, quantity wise. Hosts Allegra Paris and Dalton Evans discuss how all fats are not created equal, especially when it comes to cooking oils that cause inflammation and bloating. They also talk about Allegra’s most requested style of training: lean upper body, lean legs, and built glutes. Allegra explains how she helps clients build a weekly workout routine to get their bodies looking lean while strength training their glutes to maintain and/or build size.Topics Discussed: -Fat should be yo...
2023-06-1425 minYour Confident SelfHow to Build Confidence and Transform Your Life for the BetterIn this episode I dive deep into the world of confidence and its incredible power to revolutionize your entire world. I'll spill the beans on what confidence really means and how it can turn your life upside down (in the best way!). Say goodbye to those sneaky confidence killers that have been holding you back and say hello to a new, fearless you! Oh, and did I mention the best part? I'm going to share five super easy actions that will skyrocket your confidence starting right now! So, if you're itching to break free from limitations and embrace the...
2023-06-1330 min
Bikini Body: Fitness and Nutrition Meet RealityProtein Options for Vegetarians & Discussing OzempicWhy is it harder to lose weight and build muscle on a vegetarian diet? Simple answer: most vegetarian protein options are also high in carbs. However, following a low-carb vegetarian or vegan diet isn’t entirely impossible. Hosts Allegra Paris and Dalton Evans unlock examples of foods rich in protein and low in carbs such as tofu and nonfat Greek yogurt. Allegra also lists some creative recipes that get her vegetarian clients the results they’re looking for. Next, Allegra and Dalton discuss Ozempic, a semaglutide treatment meant for people with diabetes, that has gained attention among celebrities and TikTo...
2023-06-0717 min
Bikini Body: Fitness and Nutrition Meet RealityRecovery & Adjusting Diet for Weight LossRecovery is not resting on the couch, it is not being inactive, it is in fact the opposite – you need to move your body, drain lactic acid, get yourself to a place where you're no longer feeling soreness or tightness. Recovery day should involve movement, massages, stretching, hot-cold therapy and more. Hosts Allegra Paris and Dalton Evans share their take on the various forms of movement during recovery from yoga and floor pilates to walks, stretch classes and even shopping. Allegra and Dalton also offer tips for dieting around weight loss and the importance of cutting body fat: replacing no...
2023-05-3124 minYour Confident SelfHow Becoming a Mentor Can Benefit Women in Their 40s and 50sHost Allegra Sinclair interviews Rachel Astarte, a psychotherapist and coach who helps women in midlife navigate challenges, develop their true selves, and step into mentorship. The episode covers a range of topics including:- Rachel Astarte's three-step process for redefining mentorship beyond traditional workplace settings.- The importance of healing childhood wounds, learning healthy boundaries, and understanding one's importance to collective consciousness.- The power and beauty of the Sacred Feminine and how women in midlife can embrace their self-creating potential.- The negative focus on aging and the importance of...
2023-05-2331 min
Bikini Body: Fitness and Nutrition Meet RealitySummer Abs & Building a Workout RoutineSummer is around the corner… and so are your abs. It’s 80% diet and 20% training when it comes to achieving your ideal bikini body. Body fat percentage also plays a huge role when it comes to seeing and defining your abs. Hosts Allegra Paris and Dalton Evans talk about the traditional cardio style exercises that help achieve abs, but also stress the importance of weights and how they help build muscle and increase the size of ab muscles while decreasing fat in that area. Allegra and Dalton also discuss how to create a weekly workout plan, a question Allegra ofte...
2023-05-2326 min
Bikini Body: Fitness and Nutrition Meet RealityIntroducing Bikini Body PodcastReaching your health and fitness goals takes discipline, but it shouldn’t take over your entire life. Each week, join host Allegra Paris, a certified personal trainer/nutrition coach and swimsuit model, and Dalton Evans, a digital marketing strategist and Allegra’s bestie, as they discuss all things fitness and nutrition in a REAL life setting like what to pick when eating out, how to drink alcohol without ruining your progress, what exercises will grow your booty without growing your quads, and MORE! Whatever your ideal bikini body is, this podcast will help you achieve it. Follow @alleg...
2023-05-0901 minYour Confident SelfDiscover Your Path to Success: The Life-Changing Benefits of CoachingAre you stuck in a rut, or facing a challenge that seems impossible? Maybe you have been wanting to make a huge change in your life but don’t know where to begin. Or maybe it’s time to take your career in a different direction and you need some help figuring out how best to do it. That’s where coaching comes into the picture. In this episode, you will be able to:Unearth the transformative impact of coaching on your personal growth and career success.Learn various coaching types tailored to specific goals, streamlining your j...
2023-05-0228 minYour Confident SelfPreventing Career Limiting Mistakes at WorkHave you ever been told that the only way to manage your emotions in the workplace is to suppress or ignore them? But this strategy has only left you feeling stuck, frustrated, and unfulfilled? If so, this episode is for you! Learn how to consciously address and guide your emotional responses, reduce the impact of emotional triggers, and enhance your emotional resilience, so you can become an emotionally savvy professional.In this episode, you will be able to:Uncover the power of the Emotionally Savvy Assessment (ESA) framework to navigate emotions in professional settings.Master four...
2023-04-2525 min
That Pop This Life with Karly & CynthiaEp. 115 - Dating After A Long-Term Relationship with Allegra MilesIn this episode, we talk with Allegra Miles about the idea of finding “the one”, reconnecting with your sexual self after divorce, the weirdness of dating in general, finding your dating pool, blocking people on the apps, Allegra’s experience with polyamory, dating apps red flags, Allegra give some tip for those getting back out there, and more. Plus, Cynthia is surprised by Kindergarten math, Karly is refusing to get sick this cold & flu season, the American Dialect Society 2022 word of the year, and some good bragging is shared.Do you want to join the co...
2023-01-241h 54
Dragonfire BooksEpisode 35: PJax The MusicalJoin Allegra & Aurora for a review of Percy Jackson: The Musical, which they recently saw performed by a youth theater company down the road! Also, Allegra gives a tepid review of Spin with Me by Amy Polonsky; continues to immerse herself in the Osemanverse; and is revisiting Laura Amy Schlitz's luminous Amber and Clay. Aurora is getting ready to read C.S. Lewis's Narnia books and Madeleine L'Engle's sequel to a Wrinkle in Time, which she recently loved, and gives high marks to Marjorie Liu and Teny Issakhanian's debut Wingbearer.
2022-08-1418 minDragonfire BooksEpisode 34: Into The OsemanverseHAPPY (belated) PRIDE MONTH! Allegra celebrates by sharing her thoughts on all of Alice Oseman's novels, graphic novels, and of course the Netflix series Heartstopper. Other books mentioned include The Rest of Us Just Live Here and More Than This by Patrick Ness; Far From the Tree by Robin Benway; A Good Girl's Guide to Murder by Holly Jackson; and One Of Us Is Lying by Karen McManus. And because it all comes back to Uncle Rick, Allegra also talks about Percy Jackson, Heroes of Olympus, and Daniel Older's recent Ballad & Dagger. Oh, and she and her mom are incapable...
2022-07-0833 min
PeregrineOn Pricing your Coaching and Handling Price ObjectionsPracticing handling pricing objections is an essential skill for any coaching wanting to run their own gig. I hope these ideas help you navigate those conversations more confidently and creatively.Email me with your insights and follow up questions: allegra@allegrastein.comOR Vox me: @allegrasteinJoin Misfit to Maverick to get some help taking action and practicing your own work: www.allegrastein.com/m2m--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.
2022-06-0818 min
PeregrineYou're invited to FebuShary!!FebuShary is members-only experiment we'll be running in the Misfit to Maverick coaching community starting February 1. If you've been itching to start shining your light and sharing your work, this is the place to be.To join visit www.misfittomaverick.comVox @ Allegra Stein or email me (allegra@allegrastein.com) with any questions--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme...
2022-01-2402 min
PeregrineMicroEpisode: Training as a coach vs practicing coachingThe critical difference between getting trained in something and practicing that thing.With thanks to Seth Godin for the inspiration.Thoughts? Reflections? Questions? Vox me @ Allegra Stein--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger by Buttercup
2022-01-2002 min
PeregrineAn idea for your very first project as a new (or burned out!) coachWhat if your first project wasn't to build a website, design an offer, or create a client?What if, instead, it was simply to start talking to people?email me: allegra@allegrastein.comVoxer: @ Allegra SteinBecome a coaching Maverick: www.misfittomaverick.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger...
2022-01-1406 min
PeregrineRedefining "niche" in the land of coachingThe first step when talking about "niche" is to agree on how to define it. In this episode I share a recent evolution in my own thinking about "niche", inspired by a lovely listener email from a few weeks ago. I hope these insights help loosen the niche-chains you may have been feeling bound by.Let me know your thoughts!allegra@allegrastein.comtwitter: @allegrasteinVox me: @ Allegra Stein--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or...
2021-12-0216 min
PeregrineFinding the audience that wants to experiment with youYou don't need to have everything figured out before you start talking to others about your work. In fact, there's a whole sea of people out there who love to try things out and are totally cool with - and love ! - the messy middle.Send a note any time: allegra@allegrastein.comVox me @ Allegra SteinJoin the email community at allegrastein.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here....
2021-10-2909 min
PeregrineWhat is Coaching? Insight #3 - An Empty BoxCoaching as an empty container.Email me: allegra@allegrastein.comVox @ Allegra SteinGet the weekly digest: www.notestocoaches.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger by Buttercup
2021-09-2704 min
Peregrine"What is Coaching?": Insight #2What did you hear in this? What do you want to remember?Take a moment to share your thoughts: allegra@allegrastein.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger by Buttercup
2021-09-1004 min
Peregrine"What is Coaching?": Insight #1What did you hear? What do you want to remember? Write and let me know! allegra@allegrastein.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger by Buttercup
2021-09-0607 min
PeregrineAllegra's Take: "how can I bring a more Maverick-y me to my messaging??"I'm so excited to be responding to a listener Question today!Send your own thoughts and Qs to: allegra@allegrastein.comCheck out YouMap® for Coaches over a youmapforcoaches.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger by Buttercup
2021-08-0611 min
Allegra LabResonanceCast 2: Incitement And CoupsResonanceCast is a new multimodal series that seeks to tease out timely shared concerns. After their articles have been published on Allegra Lab, we invite two authors to come together to discuss each other’s texts and the wider-ranging issues both speak to. Their conversation is moderated by someone from the Allegra Lab editorial collective. We hope to continue this emergent, generative and dialectic format into the future!
This episode features Jastinder Kaur and Daniel White talking about their articles 'Towards an Anthropology of Coups' and 'Incitement! Incremental Theory for an Imminent Fascism'
2021-07-3039 min
Dragonfire BooksEpisode 22: The Colossus RisesOkay Fam - get ready for the most COLOSSAL episode yet! With special guest Papa, Allegra takes on Peter Lerangis's "The Colossus Rises," the first in the Seven Wonders series. And for the record, Allegra's Papou (grandfather) has a great sense of humor. ;)
Find the book on Bookshop:
https://bookshop.org/books/the-colossus-rises-9780062070418/9780062070418
For a good explanation of BCE vs BC, check out the first Magnus Chase book!!
2021-07-1138 minAllegra LabResonanceCast #1 VulnerabilityWelcome to ResonanceCast from Allegra Lab (https://allegralaboratory.net). In this podcast series we discuss articles publish by Allegra that resonate with one another. We invite the authors to read each other’s papers and then come together to talk with someone from the Allegra Lab editorial collective.
This episode features Pascale Schild and Sandhya Fuchs talking about their articles 'Reciprocal vulnerability in the face of patriarchal violence' and 'Strange Bedfellows: On Trauma and Ethnographic Vulnerability'
https://allegralaboratory.net
Music by Acoustic Doodles https://www.youtube.com/channel/UCNc87wStXegiakg95Dgetkw
2021-07-0937 min
PeregrineA microepisode: Action doesn't have to be Massive to have MeaningLearn more about Allegra and get updates about upcoming opportunities to work together in a coaching cohort at allegrastein.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger by Buttercup
2021-07-0802 min
PeregrineTwo Categories of Coaching ExperimentsIf you're itching to take some action in your practice but don't know where to start, consider these two main categories of coaching experiments you can start playing with.email me your thoughts! allegra@allegrastein.comJoin my email community: www.allegrastein.comSend me a voice note: https://anchor.fm/thenichingcompass/message--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing...
2021-06-1409 min
PeregrineHow willing are you to suck at this whole coaching thing for a bit?The Coaching Industrial Complex puts so much pressure on new coaches to be GOOD and SUCCESSFUL right away, and subtly (or not so subtly) reinforces the idea that if we're not "succeeding" it must be because there's something wrong with US, not with the industry we're swimming in. But what if you were willing to let it be messy, imperfect, and to make a lot of mistakes on your way towards figuring out who you are as a coach and what your work is going to look like over the long haul? What if the path towards ma...
2021-06-0111 min
PeregrineCoaching Experiences - Container or Content?When you consider what coaching experiences you could create, are you more inspired by the Content or the Container?Email: allegra@allegrastein.comRegister for the January free class: https://allegra-stein.ck.page/behindthescenesLearn more about me and Misfit to Maverick: www.allegrastein.comSend me a voice memo: https://anchor.fm/thenichingcompass/message--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast...
2020-12-2208 min
PeregrineRELEASE THE NICHE (aka A Niche Bonfire)This one is for all of my fellow coaches who are totally over "niching" and "picking a niche" and all of that niche-business.Enjoy!email me: allegra@allegrastein.comget on the list for upcoming free classes: www.allegrastein.comcheck out Misfit to Maverick: www.allegrastein.com/misfit-to-maverick--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound...
2020-12-0107 min
PeregrineRedefining "Coaching Practice"What in the world does having a "coaching practice" even mean? email me: allegra@allegrastein.comlearn more: www.misfittomaverick.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/youmapwithallegra/messageConnect with Allegra on LinkedIn or send a direct note here.Podcast Cover Art: Catherine FergusonSound Mixing support: Cameron SteinTheme Song - I Am a Tiger by Buttercup
2020-11-0509 min